The Scientific Ways of Building Muscles

Want to know the scientific ways of building muscles? Then check out this article below.   

Everybody can go to a gym to lift weights and do a couple of reps without proper scheduling. Many want specific muscle growth with those efforts. But sadly, they will not be successful and in the long term, they will feel like they have wasted their time and energy. You have to maintain regularity in your gym workouts to gain muscles properly. 

There are ways to achieve your desired muscles, but the best ways are backed up by scientific evidence. There are a lot of myths and misleading information out there, so here are necessary pieces of information to help you on your muscle-building journey.

What is Muscle Growth?

Muscle growth is the method of building the physical size of your lean tissue. This can be achieved by changing your body composition with training, lifestyle, and diet. Muscle growth is always related to gaining weight As you add more muscle tissue by eating more. 

If you ever lose fat continuously, that will decrease your body’s total weight. Keep in mind that your lean mass will increase as you gain muscle growth because muscles have their masses. 

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Does Muscle Quality Matter?

It is essential to differentiate the differences between muscle mass and muscle quality. Having too much muscle does not always result in good health benefits. Some individuals can have large amounts of muscle tissue without any strength improvement and body composition. But if you have good quality muscle, you will have a considerable boost in strength. Furthermore, it will offer the following benefits:

  • Decreases risks of injuries
  • Decreases risk of chronic disease
  • Improves your health
  • You will look more toned and lean
  • You will be able to eat more calories
  • Your stomach will process food more efficiently
  • Your fitness will improve drastically.

Thus, you have to focus on building good quality muscles rather than just building muscles. You have to keep in mind that you do not want your strength for purely aesthetic reasons but rather to boost your overall fitness.

How Can You Build Muscle?

Muscle building is related to protein, calories, exercise, and rest. These have to be looked at in tandem if you are aiming for good muscle growth. To increase muscle growth ratio, you have to eat reasonable amounts of protein and calories then train your muscles. After your training, you have to give your muscles enough time to rest before you workout again. Have your family members do workouts with you too, as it will help you to get through all those daily exercises. 

Muscle growth can seem complicated at times, but it can be looked at in a simplified way if you follow a schedule. Genetics will have a significant role in how fast you will gain muscles. Also, food selections, hormones, training methods, etc., have an essential part in your muscle growth. Manage those key factors correctly to find a good routine and get on to muscle building.

Hormones of Muscle Growth

Hormones play a significant role when it comes to muscle growth and size. Here are some hormones that have a part in muscle growth:

  • IGF-1 (Insulin-like Growth Factor)
  • GH (Growth Hormone)
  • Testosterone
  • Cortisol

All of these hormones have a significant role when it comes to building your muscles. These hormones also decide how much training you need to develop and strengthen muscle tissues. 

How Much Muscle One Can Gain

The amount of muscle gain is unique for each individual. Some key factors determine how much muscle you can gain:

  • How well trained they are
  • Their body composition
  • Their genetic predisposition
  • How well they stick with a diet and training plan

New people who have just started weight training and strength training have to be prepared to train hard because their muscles are very new to those activities, whereas a trained professional’s muscles are used to any exercise. 

Muscle Growth Main Rule

Many types of strength training research have shown us that good training can boost the muscle’s growth. Strength training exercises are the key to it, but you can not overlook some other factors. However, it is also possible to gain power with no strength exercise. 

A good amount of protein intake and a good diet with regular workouts can also grow muscles. But keep in mind that it is a slow process, so you better have patience for it. 

Best Workouts to Gain Muscles

There are many workout options, but you have to choose those which are comfortable for you. You have to workout consistently if you want to get the best muscle growth in a short period. Doing exercises regularly can boost your motivation to get muscle growth and accumulate muscles over time. 

If you start with workouts, you should not feel like you will get bigger muscles in the next couple of weeks. Just give your muscles enough time to generate themselves and have patience as you do exercises regularly. Here are some workouts that you can follow if you are a beginner:

  • Squats for two sets and 10-12 reps
  • Leg curls for one set and 12 reps
  • Calf raises for two sets and 12-15 reps
  • Bench press for two sets and 10-12 reps
  • Pulldowns for two sets and 10-12 reps
  • Cable or machine rows for two sets and 10-12 reps
  • Overhead press for two sets and 10-12 reps.

Have Time for Resting

Proper rests will determine your muscle regeneration ratio, which is why you should rest adequately after daily workouts. You can have a day off if you think you are exhausted from the exertion. Research shows that taking a break for one day in a weekly workout routine can increase your muscle growth. Try to avoid overtraining your muscles, or else you will exhaust yourself very quickly.  


Now that you know how muscle growth works from both the natural and scientific side, you can start your journey to achieve good muscles today.